eat smart

There ought to be a specific word to describe the feeling of creating waste by throwing out perfectly good food that still has prana, or life force—you know, the leftover rice from Indian takeout, the broccoli stalks your kid won’t eat, those egg yolks when the recipe only called for whites. It’s a combination 
of regret, guilt, and ultimately surrender, because really, what are you going to do 
with a handful of veggie stems?

“We’ve gotten used to using only the ‘best’ parts of our produce and meat, and tossing the ugly parts,” says New York City chef Eddie McNamara, author of the vegetarian cookbook Toss Your Own Salad. We’re also up against modern food production and marketing methods, which have moved us unconsciously toward overbuying and creating waste, and away from the wise methods our grandmothers used for stretching a pantry—and a dollar. In fact, up to 40 percent of food in the US gets thrown away, and food waste is the single largest type of trash going into municipal landfills, according to the United States Department of Agriculture. Meanwhile, 49 million US households struggle with food insecurity. The dissonance that comes from wasting sustenance is tragic.

The good news: implementing a few simple strategies at home can help you eat more consciously and make good (and tasty) use of things that would otherwise end up 
in the trash or compost as waste. “Food is precious, whether it’s been raised, grown, or foraged—and part of living consciously is using all of it,” says yogi chef Louisa Shafia, co-founder of Magpie Cookshop, a line of eco-friendly kitchen products. “There’s a feeling of deep satisfaction when you find a way to make stray ingredients or leftovers into something delicious and nourishing. It’s a way of practicing ahimsa, or nonharming, toward the earth.” Read on for easy ways to preserve food and transform your scraps into delicious meals.

New life for leftovers – Create less Waste

Got any of these things hanging around? Whip up a new dish with a few strategic additions.

Potato skins or carrot peels

Drizzle with olive oil and salt, and roast at 200° until crispy, about 10 minutes, for healthy “fries”

Chop, toss with olive oil, sauté, and then purée with Parmesan and pine nuts for a pesto-like 
topping for pasta.

Extra carrot or beet greens

Add enough beaten eggs to cover the leftovers in a baking pan, then bake at 180° for 
25–30 minutes for a Chinese-takeout frittata.

Leftover Chinese food

Add 1 can chickpeas (drained and rinsed), 1 cup tomato sauce, 1 tsp cumin, and 1 tsp paprika, 
and cook over medium heat until heated through for veggie stew.

Leftover vegetables

Roll 2 cups berries in flour and combine with 2½ cups oats, 2 cups water, 1 cup applesauce, 1 tbsp vanilla extract, and honey to taste. Bake at 200 for 30 minutes for blueberry oatmeal muffins.

Mushy blueberries

Combine 3 overripe bananas with 2 cups flour, ½ cup sugar, 1 tsp baking powder, 1 tsp baking soda, 1 stick butter, and 2 eggs; bake at 180° for 1 hour for quick banana bread.

A bruised apple

Purée with 1 banana, a handful of berries, and 1 cup almond milk in a blender for a berry smoothie.

Leftover cooked rice

Toss with fried eggs, salad greens, and chopped veggies for a hearty entrée salad.

DO IT SMARTER

At the store

USE THE BULK AISLES AND SALAD BAR TO YOUR 
ADVANTAGE

Be sure to read your recipes before you shop and make a detailed list to remove the guesswork, says Sara Haas, RDN, 
a culinary dietitian. For example, if a stew or soup recipe calls for a small amount of seeds or grains, such 
as sunflower seeds or barley, use the bulk section to measure out only what’s needed instead of just buying large bags. Or, if you need five olives for a recipe and no one in your household devours them, don’t buy an entire jar! A handful from the salad bar will do the trick.

SHOP SMALL

Try to buy only for the week ahead, says chef Eddie McNamara, which may mean eschewing a larger portion that is on sale. Just because you can get 
10 bottles of salad dressing for the price of five doesn’t mean you should. Odds are low that you’ll use it all before the expiration date, creating waste.

BUY PULSES FOR YOUR PANTRY


Keep lentils, chickpeas, and dry peas 
on hand to jazz up your leftovers. And 
try stashing a jar of minced garlic in the fridge to add flavour to those legumes in a flash (it also cuts down on food waste—how often have you bought a head of garlic and just used one or two cloves?).

GIVE UGLY A CHANCE 

Sellers typically toss “irregular” produce that’s perfectly fine but doesn’t look ideal, assuming buyers want picture-perfect items. Thankfully, some stores now have a special section for ugly fruits and veggies that taste the same as the pretty stuff, cost less and create less waste.

In the kitchen

PREP VEGGIES FOR THE FREEZER

Late-summer bumper crops like tomatoes and capsicum 
best retain flavour when they are roasted before they are frozen. 
Brush with olive oil, sprinkle with salt, and roast at 400° until skin is charred, 30 minutes; then freeze. Zucchini keeps well when 
it’s sliced into rounds, blanched in salty boiling water for 2 minutes, and then shocked in ice water and dried before freezing. Green beans, snap peas, and wax beans do well when frozen raw; just remove the ends, snap in half, and freeze.

SAVE SCRAPS FOR SOUP 

Freeze parts of food that are typically trimmed and tossed, like mushroom stems or eggplant tops, in a zip-top freezer bag, says Gorin. When you’ve collected quite a bit, make a vegetable broth: simmer veggie scraps in a pot of water for 2 hours; remove and strain the liquid. If you’re not going to enjoy it right away, freeze the extra broth in ice cube trays, then pop the cubes into small freezer bags for storage.

GROW YOUR OWN HERBS 

Create a little herb garden in a sunny windowsill for recipes that require only a sprig of favourites like basil or thyme, says New York City chef Gabe Kennedy, winner of ABC’s The Taste. It’s gorgeous, fragrant, and allows you to trim only what you need.